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WOD - Monday, 3/19/2018

WU:
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

A. Strength: Hang Power Clean (18:00)
5-5-5-4-3-2-1
Build up to a heavy single.

B. Conditioning:
AMRAP 12
10 Hang Power Cleans (135/95)
10 Ring dips*
20 AbMat Sit-Ups

Ring Dip scaling options:

  • Push ups/HR pushups
  • Timed Ring support
  • Ring push ups
  • Dips on GHD handles
  • Ring dip with feet forward on bench

Extra Credit: Planks:
1 min on / 1 min off x 5. Add weight if possible.
 

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